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Rowing 1

IntermediateStrengthTier T2

You sit tall on a Pilates cadillac facing the arm springs, with your legs straight and squeezed together. You hold your fists at breastbone level and round your back toward the mat while the springs open.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the table facing the arm springs, legs straight and squeezed together, one handle in each hand.
  • Set the thumbs touching, elbows wide, shoulders on the back, fists at sternum level.
  1. He sits tall on the table facing the arm springs, his legs straight and squeezing together in front of him, a handle in each hand with his thumbs touching, elbows wide and fists held at sternum level.

    Step 1 of 5

    Sit tall facing the arm springs, legs straight and squeezing together, thumbs touching, elbows wide, fists at sternum level.

  2. His spine rounds back toward the table behind him while his fists stay parked at his sternum, the springs drawing open ahead of him.

    Step 2 of 5

    Keeping your hands where they are, round your back toward the mat behind you - the springs should open.

  3. At his deepest round his arms open wide to the sides then press back behind him with the palms flipped, the springs stretched long.

    Step 3 of 5

    At your longest flexion open your arms wide to the side, flip the palms and press your arms and springs back as far as you can.

  4. His body rounds up and over his straight legs while his arms reach behind his back, the thumbs angling toward each other to hook.

    Step 4 of 5

    Round up and over your legs as you continue to reach your arms behind you - try to touch or hook your thumbs behind you.

  5. He sits tall on the table facing the arm springs, his legs straight and squeezing together in front of him, a handle in each hand with his thumbs touching, elbows wide and fists held at sternum level.

    Step 5 of 5

    Sit tall facing the arm springs, legs straight and squeezing together, thumbs touching, elbows wide, fists at sternum level.

Safety Information

Sit on the table facing the arm springs a legs-distance from the edge, legs straight and squeezed together, one handle in each hand; sit tall with the thumbs touching, elbows wide to the sides, shoulders on the back and fists at sternum level; keeping the hands where they are round the back toward the mat as the springs open, hold the longest flexion and open the arms wide to the side, flip the palms and press the arms and springs back as far as possible, round up and over the legs reaching the arms behind trying to touch or hook the thumbs, lift the arms up, open them wide and reach them to the toes, sit tall and repeat. The legs keep squeezing and reaching away through the whole exercise, the shoulders stay on the back, and the hands stay put during the round-back. Warning: the exercise is not ideal for most neck and shoulder issues. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.